Every woman wants to be beautiful and slim, cute and fragile and asks the same question: how can you lose weight at home? After all, being overweight is a global problem of modern humanity.
Losing weight at home is easy, but unfortunately, this can not be achieved if you do not start to follow a daily routine, proper diet and physical activity. Plastic surgery methods and surgeries are not an option, and they are also very expensive.
If you want to stay healthy, improve your shape and skin, feel toned, then you should start following very simple rules:
- Eat small amounts of food often. Divide your diet into 4-6 meals a day.
- You can eat at night, but three hours before bedtime, after that you can drink tea or low-fat fermented milk product.
- The simplest point is to drink in the morning on an empty stomach, a glass of warm water, you can add a spoonful of honey, 20 minutes before breakfast.
- Drink at least 2 liters of water a day, without tea and coffee.
- Drink water at least half an hour before meals. This will help you eat less. You should not drink food or drink 30 minutes after a meal.
- You can fast for once a week, such a procedure will help easily and without harming your health.
These are the basic dietary guidelines for weight loss at home. Also, do not forget such recommendations. But do not take it as a simple instruction. If you are going to lose weight, you must definitely keep them in mind.
Conditions for weight loss at home
- what do we give up? Alcohol, red wine is possible, but in moderation.
- Learn to drink tea without added sugar or with the addition of natural sweeteners such as stevia.
- as you already know - all fast food is in the trash, as well as sugary fizzy drinks and snacks.
- how to lose weight at home? What to avoid: Additives such as mayonnaise and ketchup. It is better to season the salads with natural yogurt, sour cream, butter.
- In order not to interrupt the diet, you should arrange a so-called "cheat meal", but only if your weight is in the range you need.
- eat boiled or baked potatoes, not fried, but no more than 2-3 times a week.
- how to lose weight at home? Abandon all flour products completely, but if you can not, use this product from wholemeal flour and bran.
- Fruits high in carbohydrates, such as grapes and bananas, should be set aside until you lose weight.
- eat in small portions. No more than 200 grams of products at a time.
- Never skip breakfast, like any morning procedure (shower, brushing your teeth), because this is the most important meal and the key to starting a good day.
- do you want sweets? Eat some dark chocolate, but only in the morning.
- it is better to eat fruit in the first half of the day.
- do not forget the sports loads, if you can not go to the gym, you can start doing sports at home, there are training videos that will help you lose weight at home.
- Take small plates, cutlery and eat them, yes, it will not be easy at first, but this way you will learn to eat less food and thus you will reduce your stomach, what we are trying to achieve.
Weight loss at home is real, even for lazy women, you just have to want it, increase your knowledge on the subject, start doing it, get used to it.
Lose weight at home, where to start? Read below.
Daily routine
In many cases, overweight and metabolic disorders depend on the instability of the human body's biological clock. From what our internal organs begin to not properly assimilate useful and nutritious ingredients, thus harming the whole body.
Where do we start? Make a plan for your daily routine and try to maintain it despite the current difficult conditions.
Proper nutrition
Diet does not mean exhausting hunger strikes, where you hardly eat, and if you do, then it is not delicious fresh food. A simple, correct and balanced diet is 70% of your success on the road to the figure of your dreams, without which you will not achieve the desired result. You can eat delicious food without starving and losing weight.
Here is an example of a proper and balanced diet for a whole week, even for the lazy it will be easy (1 breakfast, 2 first snacks, 3 lunches, 4 second snacks, 5 dinners, 6 seconds light dinner).
Monday
- Oatmeal in water - 100 g with a teaspoon of honey and a handful of raisins or nuts (walnuts, almonds, cashews), an apple, a cup of natural coffee.
- 2-3 boiled chicken eggs, a cucumber, 30-50 g low-fat cheese.
150-200 g of boiled chicken breast and a large portion of fresh vegetable salad. - 100 g low fat cottage cheese + orange
- 150-200 gr sea fish, boiled cauliflower or broccoli 100 gr. , half a grapefruit.
- 0. 5 liters of low-fat kefir.
Tuesday
- 100-150 gr rice with apple, cinnamon and a teaspoon of honey, green tea or natural coffee for every taste.
- 50 grams of walnuts, a spoonful of honey and a handful of berries (blueberries, blackberries, strawberries).
- Vegetable salad and 150-200 gr. boiled beef.
- 3 boiled chicken eggs, lettuce, steamed tomatoes.
- 100-150 gr sea fish, two cucumbers, half a grapefruit.
- 0, 5 low-fat yogurt, up to 2, 5%.
Wednesday
- 150-200 g buckwheat porridge with vegetables, a glass of freshly squeezed juice
- A big banana.
- 150g boiled chicken breast and boiled vegetables
- 2 boiled eggs, cucumber, lettuce.
- Seafood salad.
- 150 g cottage cheese with low fat.
Thursday
- Durum wheat pasta with vegetables - 200g, apple.
- Wholemeal bread sandwich with low fat cheese and lettuce.
- Large portion of vegetable stew.
- 150 g cottage cheese with apple.
- Boiled beef - 150g + vegetable salad.
- 0, 5L kefir with low fat.
Friday
- Omelette with vegetables, freshly squeezed juice.
- Lean meat sandwich.
- Boiled lentils and boiled breast.
- 100 g low fat cheese, cucumber.
- 200 g of sea fish, vegetable salad.
- 400-500 ml curd.
Saturday
- Boiled beans with vegetables - 200 grams, a glass of juice or green tea
- Fruit salad and handfuls of nuts
- 2 boiled potatoes 150 g boiled turkey
- Any citrus.
- 150 grams of cottage cheese.
- No fatty yogurt.
Sunday
- Oatmeal - 100 g with any fruit or berries, tea or coffee.
- Vegetable salad.
- Beans braised with vegetables + any citrus.
- 2-3 boiled eggs, boiled cauliflower.
- 150 g cottage cheese with herbs and fresh cucumber.
- 0, 5L kefir with low fat.
A very true, varied, healthy and tasty food, the cooking methods (process) do not take much time, especially for the lazy.
Tips for the lazy: The time spent on cooking processes is reduced several times if you cook a few days earlier and spread the food separately at meals.
Read more information and literature on proper nutrition, listen to tips and comments from experienced people on this subject, apply knowledge effectively, do not be afraid to experiment on your own in preparing healthy and wholesome dishes, the variety in food will not let you downand are discouraged on the way to ideal forms. Turn your favorites, but very threatening for your silhouette, dishes into proper and healthy that will not affect your body.
A delicious and healthy recipe for pizza lovers:
Preparation process.
For filling:
- 30-50 grams of mushrooms?
- 50 g sweet pepper;
- 50 g low fat cheese?
- 20 g onions;
- Chicken fillet - 150 g;
- Salt, pepper, herbs to taste.
For the basics, you will need:
- Low fat cheese, 150 grams?
- Cauliflower - 300 g;
- A chicken egg;
- Salt and pepper to taste.
Cooking process:
- In a coarse grater, grate the boiled cauliflower, add 150g of grated cheese, salt, egg there and mix.
- Preheat the oven to 250 degrees, put all our "mass" in a pan or put in a pan and put in the oven for 15-20 minutes.
- Finely chop the boiled chicken fillet. Cut the mushrooms into thin slices, finely chop the peppers and onions as desired.
- Put all the filling in our "dough", smeared with pulp or tomato sauce, sprinkle with grated cheese on top, bake for 8-10 minutes at a temperature of 230-250 degrees. Good appetite.
The main question that torments those who lose weight: "how to lose weight at home? " Daily routine and proper nutrition are a big part of success, now you can talk about the third point - physical activity.
Many women can not go to the gym for various reasons: there is no time, no money, no one to leave the child and many other reasons.
How to make you lose weight at home? Where to start physical activity? All these tips and tricks are not for the lazy who are overweight. Therefore, in order to carry out all the procedures, classes and loads independently, it is better to consult knowledgeable people who will give you advice, give their feedback and reveal ways more effectively than your own.
Do not be disappointed, there is always the opportunity to train and lose weight at home. It is enough to introduce training into a habit, difficult for the lazy, but possible. How to make yourself lose weight at home? Where do we start? Motivate yourself and then the results will be effective, and if you follow all the tips, it will be even faster.
There are a huge number of forums and sites on the Internet where they give tips, methods and reveal secrets about education. There are instructional videos with which you will learn how to properly perform the exercises, it is easy to choose a training program.
For beginners and those who want to lose weight at home, programs for training all muscle groups of the body will be effective, have the best reviews and of course cardio training, you can perform this procedure by watching a video or going out for a run, go up the stairs, such lessons can take place at the entrance. All this is not for lazy women, but if you decide to fight overweight, then the main thing is to start.
Home fitness program for all muscle groups
If you have sports equipment: dumbbells, a kettlebell, a bar and pancakes for it, weights for the legs, then this is great. But they can be replaced with water bottles or books.
Where do I start? With warm-up and stretching, you can jump rope for 5 minutes.
Occupations. We exercise the muscles of the legs and buttocks. (Think of different ways to do this). We perform 15-30 times, it is done with weights.
Execution technique:
The legs are wider than the shoulders, the socks are turned slightly to the sides, we stand on a full leg, squat so that the angle at the knee is at least 90 degrees, the lower - the better, the knees do not go beyondthe socks and go strictly in the direction of the socks, squat - inhale, lift - exhale and tighten the buttocks.
Lunges. It works the leg muscles and tightens the buttocks. (Think of different ways to do this). Perform 15-20 repetitions on each leg, the weights can be on the hands.
Execution technique:
Stand upright, with your arms at your waist, if you can easily bear the weight. Put one foot in front and lower the knee of the back foot to the floor, return to the starting position when exhaling, try not to have an acute angle to the knee of the front foot, alternate your legs.
Push ups. Exercise the muscles of the chest and arms. Do 10-20 repetitions.
Execution technique:
Many women find it difficult to do push-ups from their socks, starting at the knees. On your knees and support your arms in front of you, at shoulder width apart, while inhaling, bend your arms at the elbows, the body should be uniform, with tense pressure and buttocks, without deformity in the lumbar region. Return to the starting position as you exhale.
For the more experienced, the feet can be placed on a hill and on the toes.
Bench press with dumbbells lying on your back. Exercise the chest muscles. Do 15 repetitions.
Execution technique:
Put three stools one after the other, put a blanket on top and sit lengthwise, on your back, pressing your back to the surface, emphasize with your feet on the floor. Straighten your arms with dumbbells in front of you at shoulder height, lower your arms to chest height at a 45-degree angle to your body, and push up as you exhale.
Rows of dumbbells. Exercise for a beautiful back. Do 12-15 repetitions on each side.
Technique: kneel on the couch, bend over and rest your right hand.
Take a dumbbell in your left hand, your back is straight, your left foot rests on the floor a little further away from the pelvis.
Holding your hand near the pelvis, start pulling the dumbbell up and back slightly, down the abdomen, feel the work of your back (shoulders), stay for a few seconds as you exhale, lower your armits original position.
Lifting straight legs from a prone position. 15-30 repetitions.
Execution technique:
Lie on your back, pressed to the floor, arms along the body with palms down, lift two straight legs 45 degrees off the floor as you exhale, return to the starting position, slightly touching the floor.
Twist. (Think of different ways to do this). Exercise in the Press. 20-40 repetitions
Execution technique:
Lie on the floor, legs bent at the knees, feet on the floor, arms bent at the elbows behind the head, get up and stretch to the knees as you exhale, without lifting your lower back off the floor, return to the starting positionwhile inhaling.
Permanent dumbbell press. Exercise on the shoulders. Do 20 repetitions.
Execution technique:
Stand up straight, feet shoulder-width apart, take dumbbells in your hands and place them at shoulder height.
Raise your arms above your head and then lower them to their original position.
All these exercises are one cycle, should be performed without interruption and rest, 4-6 cycles.
After training we have to do stretching.
Such simple procedures, tips (name it as you like) and secrets will lead to the desired results, the main thing is to get started. Do not forget the process of muscle recovery, ie rest.